New training program, new thread. Im sure most of you are aware of Jims 3 Days a Week Manual. I am doing the 5/3/1 Method from it, but have no idea what program number it is in the book. My 3 main lifts are Box Squat, Sumo deadlift, and bent over row. At the start of this, I am 295lbs and approximately 20% bodyfat. My goal with the program is to squat 1000lbs and Deadlift 700lbs@275 at the Ironhouse Classic in April. Today was Week 1, Day 1.

Dynamic warmup

Foam Rolling

Sumo Deadlift420x5480x5545x6

BB Shrug (strict)135x15225x15315x10365x10

Pulldown Abs3x12

Specific Stretching for hips, hamstrings, glutes

For those of you looking for a new program, or just looking to switch up what you are doing now, I would suggest buying the book, and giving this a shot. Honestly, when I first looked at it, I thought it was too little work, and that i might become detrained from using it. However, after doing the workout, i can honestly say that it is definitely on par with what I was doing before. It is apparent now that you can get big and strong doing relatively less work. I got all of this in, along with the standard bullshitting that we do, in an hour and 15 minutes.

Bent Over Row230x5265x5300x7 Idiot me was looking at the wrong page of my spreadsheet when I got the poundages, it should have been 210, 240, 275 fo rthe weights. I didnt know this until I got home and looked. It doesnt matter, i killed it anyway.

CV Pulldowns170x3x10

My back was retarded after these. Felt like I had ILS, except for real.

you'll really like this man... my clients are making massive gains in a short period of time doing this type of training. We however do it 5,3,1 for the big 3.. squat, dead, and bench.

it will go either in a 4 week progression of max set of 5, next week max triple, then next week a max single with the 4th week being a deload and straight accessory work or making it a 6 week cycle and putting a deload week between each ME session if the client doesn't recover as fast or is dieting to maintain gains and ensure recovery during the calorie deficit.

I like your layout man...i think being natty you'll see your gains coem FASTER with less work just like I've noticed myself.

you'll really like this man... my clients are making massive gains in a short period of time doing this type of training. We however do it 5,3,1 for the big 3.. squat, dead, and bench.

it will go either in a 4 week progression of max set of 5, next week max triple, then next week a max single with the 4th week being a deload and straight accessory work or making it a 6 week cycle and putting a deload week between each ME session if the client doesn't recover as fast or is dieting to maintain gains and ensure recovery during the calorie deficit.

I like your layout man...i think being natty you'll see your gains coem FASTER with less work just like I've noticed myself.

you dont see it yet, but we are doing THE EXACT SAME THING. program wise anyway. i however am using less than max weights to get myself stronger....thats the plan anyway. Ive got faith in Wendler, he is painfully smart.

Apparently everyone who was going to train today changed their minds, and I wasnt aware. Squatting solo today.

Foam Rolling

Static stretching

Parallel Box Squat with Mastadon Bar (60lbs)Warmup then add briefs470x5...not good. My briefs fit like a skirt. Looks like Im off to the tailor. I seriously need at least 1.5 and maybe 2 inches out of the hips. They were nearly worthless.540x5...worse. Wondered HOW i was going to do the last set. Added Slayer and ammonia, then...615x7

The ONLY good set I had on the squats today was the last one, and I had to cut it short. I think I may have been good for 1 or 2 more, but there is NO WAy I am going to put an 800 dollar bar on the floor and trash it. Either way, 7 was a solid number for the first week.

i know i'm far from your level, but i've often noticed my lighter sets feel worse than my heaviest. i think part of it is your brain says anything below your top set shouldn't feel like all-out effort so if you're working at 85% of your 5RM and it's a toughie, it fucks up your head. then when you use your top weight and it doesn't feel much heavier, suddenly you can throw it around.

Ive decided that Im DONE pulling sumo. Forever. It doesnt feel right anymore, whereas it used to feel natural. I fwelt stronger pulling this week, and felt lost last week. Conventional is the way for me to go.

Face Pulls 120x2x15

Reverse hypers6 platesx1x20

Pulldown abs5x15

CV Shrugs64lb KB with 1 chain 3x15

Was feeling very good today, and did alot of accessory work as a result. Im not going to do much today (thursday) as I am going over to EFS to train on Saturday, and it always gets rediculous over there

Jason how the hell do you get used to the tight belt on deadlifts? every time i try to pull with a belt the damn thing gets in the way, i can't breathe correctly and it doesn't allow me to squat down deep enough at the start.

Jason how the hell do you get used to the tight belt on deadlifts? every time i try to pull with a belt the damn thing gets in the way, i can't breathe correctly and it doesn't allow me to squat down deep enough at the start.

I always wear my belt a notch loose, so I can really flex my abs into it. even then, it will get tight in the bottom. I dont know how some of these guys crank their belt down tight and then pull or squat.

Also, something you might want to try is, after putting your belt on, spin it around so the buckle is on the side or back. It keeps it from banging into your legs and alleviates the pressure on your thighs, which should allow you to get down to the bar easier.

I always wear my belt a notch loose, so I can really flex my abs into it. even then, it will get tight in the bottom. I dont know how some of these guys crank their belt down tight and then pull or squat.

Also, something you might want to try is, after putting your belt on, spin it around so the buckle is on the side or back. It keeps it from banging into your legs and alleviates the pressure on your thighs, which should allow you to get down to the bar easier.

I always wear my belt a notch loose, so I can really flex my abs into it. even then, it will get tight in the bottom. I dont know how some of these guys crank their belt down tight and then pull or squat.

Also, something you might want to try is, after putting your belt on, spin it around so the buckle is on the side or back. It keeps it from banging into your legs and alleviates the pressure on your thighs, which should allow you to get down to the bar easier.

Jason

for me, if a belt is loose enough that it isn't hosing my ability to get down to the bar, it'll be too loose to really shove my stomach into. right now i'm taking a cue from a friend of mine and squatting down into position just so my fingertips touch the bar, then take my breath there. cranking my belt was a big reason i used to "grip and rip".